Health Library

High-Fiber Diet

What Is Fiber?

Dietary fibers are forms of carbohydrates found in plants that cannot be digested by humans. All plants contain fiber, including fruits, vegetables, grains, and legumes. Fiber is often classified into 2 categories:
soluble
and
insoluble.

Soluble fiber draws water into the bowel and can help slow digestion. Examples of foods that are high in soluble fiber include oatmeal, oat bran, barley, legumes (beans and peas), apples, and strawberries.

Insoluble fiber speeds digestion and can add bulk to the stool. Examples of foods that are high in insoluble fiber include whole-wheat products, wheat bran, cauliflower, green beans, and potatoes.

Why Follow a High-Fiber Diet?

Eating a high-fiber diet can also help improve your cholesterol levels, lower your risk of
coronary artery disease (CAD), reduce your risk of
type 2 diabetes, and lower your weight. For people with type 1 or 2 diabetes, a high-fiber diet can also help stabilize blood glucose levels.

How Much Fiber Should I Eat?

A high-fiber diet should contain
20-35 grams
of fiber a day. This is actually the amount recommended for the general adult population. Most Americans eat only 15 grams of fiber per day.

Digestion of Fiber

Eating a higher-fiber diet than usual can take some getting used to by your body’s digestive system. To avoid the side effects of sudden increases in dietary fiber (like gas, cramping, bloating, and diarrhea), increase fiber gradually and be sure to drink plenty of fluids every day.

This content is reviewed regularly and is updated when new and relevant evidence is made available. This information is neither intended nor implied to be a substitute for professional medical advice. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with questions regarding a medical condition.

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